2 rounds:
10 cat and cows
10 alt. bridge and reach
10 banded scap rows
2 rounds:
10 alt. pec stretch
5 deficit push-ups
20 band pull apart
Bench Press
Build a heavy 3 reps
**7-8 sets**
rest as needed
Each Complete 30 reps of EACH while other holds/max reps.
1. 30 wallballs/skipping max reps
2. 30 ring rows/plank hold
3. 30 box jumps/burpees
4. 30 KB swings overhead/hollow hold
5. 30 shuttle runs/bar hang
***only can be working at the same time, if one stops, the other rests***
Complete all 30 reps before you finish
